Flax seeds are microscopic oilseeds originating from the flax plant, technically known as Linum usitatissimum. They are also usually referred to as linseeds.
Flax seeds, often known as linseed, are the seeds of the flax plant. They are a high source of fiber, omega-3 fatty acids, and lignin, a chemical related to estrogen. Flax seeds are also high in protein and include vitamins and minerals.
A healthy quantity of flaxseed is 1-2 teaspoons per day. One tablespoon of ground flaxseed includes 2 grams of dietary fiber, 37 calories, 0.5 gram of monounsaturated fat, and 2 grams of polyunsaturated fat.
Flax seeds are tiny, brown or golden-colored seeds that are rich in nutrients, including omega-3 fatty acids, lignans, and fiber. Flax seeds can be taken whole Flax seeds , ground Flax seeds, or in Flax seeds oil form.They have a slightly nutty flavor and can be added to a variety of foods, such as smoothies, yogurt, oatmeal, salads, and baked goods.
Benefits of flax seed
Omega-3 fatty acids: Flax seeds are one of the greatest plant-based sources of alpha-linolenic acid (ALA), a form of omega-3 fatty acid. Omega-3 fatty acids are crucial for heart health, cognitive function, and decreasing inflammation in the body.
Lignans
Flax seeds are rich in lignans, which are plant chemicals having antioxidant and estrogen-like characteristics. Lignans may help lower the risk of some diseases, such as breast cancer, and maintain hormonal balance.
Fiber
Flax seeds are a good source of dietary fiber, both liquid and solid. Fiber is crucial for digestive health, supporting regular bowel movements, and lowering the risk of constipation.
Antioxidants
Flax seeds contain different antioxidants, including phenolic compounds, which help protect the body from oxidative stress and damage produced by free radicals.
Potential cholesterol-lowering effects
Ingesting flax seeds frequently may help decrease LDL (bad) cholesterol levels, hence reducing the risk of heart disease.
Heart Health
Flax seeds may help decrease LDL (bad) cholesterol levels, thus lowering the risk of heart disease. The omega-3 fatty acids, fiber, and lignans in flax seeds contribute to these heart-healthy benefits.
Blood Sugar Control
The fiber and good fats in flax seeds may help manage blood sugar levels, which is useful for persons with diabetes or those at risk of acquiring the illness.
Bone Health
Flax seeds contain various minerals, including calcium, magnesium, and phosphorus, which are vital for bone health and may help lower the incidence of osteoporosis.
Medical use of flax seed
Heart Health
Flax seeds and flaxseed oil are rich in omega-3 fatty acids, notably alpha-linolenic acid (ALA), which have been demonstrated to benefit heart health. Consuming flaxseed oil may help lower LDL (bad) cholesterol levels and minimize the risk of cardiovascular disease.
Anti-Inflammatory effects
The omega-3 fatty acids and lignans present in flax seeds and flaxseed oil have anti-inflammatory effects, which may help reduce inflammation in the body. This can be useful for those with inflammatory disorders such as arthritis, asthma, or inflammatory bowel disease.
Digestive Health
Flax seeds are a good source of dietary fiber, which helps digestive health by promoting regular bowel movements and reducing constipation. Flaxseed oil may potentially have moderate laxative effects.
Cancer Prevention
Lignans, which are compounds present in flax seeds, have antioxidant characteristics and may help lower the risk of some cancers, including breast, prostate, and colon cancer.
Skin Health
The omega-3 fatty acids and antioxidants in flaxseed oil may help enhance skin health by lowering inflammation and boosting hydration. Flaxseed oil is occasionally used topically to relieve dry or irritated skin problems such as eczema or dermatitis.
Hormonal Balance
Lignans present in flax seeds have mild estrogenic effects and may assist promote hormonal balance, particularly in women going through menopause. Some research show that flax seeds may help relieve symptoms such as hot flashes and nocturnal sweats.
Weight control
The high fiber content of flax seeds might induce a sensation of fullness and lower appetite, which may benefit in weight control efforts.
Diabetes Management
Some study shows that flaxseed oil may help increase insulin sensitivity and manage blood sugar levels, which might be advantageous for patients with diabetes.
